Monday January 25, 2016

A. High Bar Baxck Squat, 80% x 4 reps, 82% x 3 reps, 84% x 2 reps, rest 2 minutes between sets.
B. Power Snatch, 2 reps x 10 sets, rest 1 minute @ 65% of best 1rm power snatch.
C. Push Jerk, 70%, 2 reps touch n go x 10 sets, rest 1 minute.
+
D. 5 Rounds for time of the following:
12 Wall Balls @ 30/20 lbs to Ten Foot Target
25 Cal Row
12 Burpees
   - About 14:30

Saturday January 23, 2016

Complete the following of:

30-25-20-15-10-5 of the following:

Double KB Snatch @ 35 lbs x 2

Burpees

Toes to Bar

Friday January 22, 2016

A. High Bar Back Squat, 3 reps x 8 sets @ 55% speed work, rest 45 seconds between sets
     - 185#
B. Power Snatch, 80% x 1 rep x 4 sets, rest 1:30 between sets.
     - 155#. Felt really heavy today!!
C. Clean and Jerk, 80% x 1 rep x 4 sets, rest 1:30 between sets.
     - 205#
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D. 5 Rounds for time of the following:
20 Burpees
15 Thrusters @ 75 lbs
10 Box Jumps @ 24 inches
5 Power Snatches @ 75 lbs
     - 18:39. Was one of those "just get through it workouts! Pretty jet-lagged from travel and have a pretty good head cold...thrusters and burpees not something you want to see in your workout!! Thrusters were all unbroken. Burpees and Box Jumps were both pretty damn slow.

Thursday January 21, 2016

5K Run through Solothurn Switzerland!

Wednesday January 20, 2016

Hotel Workout

10 Rounds of
15 Cal Row
15 Push-Ups
15 Squats
15 Sit-Ups

Monday January 18, 2016

A. Squat Snatch, 90%, 1 rep x 5 sets, rest as needed between sets.
     - Failed multiple times at 185 again!!
B. Clean and Jerk, 90%, 1 rep x 5 sets, rest as needed between sets.
C1. Weighted Back Extensions, 10-12 reps or Reverse Hyper, 8-10 reps x 4 sets, rest 1-2 minutes between sets.
C2. Muscle Ups, 4-6 reps x 4 sets, rest 1-2 minutes between sets,
     - Did 5
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D. AMRAP 8 Minutes of the following:
15/12 Assault Bike or 20/16 Cal Airdyne
8 Box Jumps @ 30/24 inches
4 Squat Cleans @ 135 lbs
+
Rest 5 Minutes
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AMRAP 8 Minutes of the following:
15/12 Assault Bike or 20/16 Cal Airdyne
8 Box Jumps @ 30/24 inches
4 Squat Snatches @ 95 lbs
+
Rest 5 Minutes
+
Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 200 Meter Run or 40 Second Sprint on Row, rest 20 seconds

Sunday January 17, 2016

A. Back Squat
     - 6 reps @ 235, 5 reps @ 255, 4 reps @ 270

B. Strict Press
     - 4 clusters of 1.1 @ 135#

C.

5 rounds of

12 Wall-Balls @ 30# WB
12 Burpees
     - 8:37

Rest 5:00

21-18-15-12-9-6-3

Cal Row
KB Snatch @ 20kg (switch hands every rep)
Burpees
Sit-Ups

Finished @ about 26:30 total time. Finished 2nd to Kevin